Week 11 of 18
This was a recovery / adaptation week, with relatively low km and only 3 running sessions. There were supposed to be a couple of cross training sessions, but I missed out on them again.
Tuesday 13km Aerobic Run
Easy run into town and back via the industrial area. Nothing to see here.
Thursday 8.5km Hill Reps
After a quick warm up through Dahlsford Estate and part of Crestwood Estate I put in a 10 minute effort. Only problem was I foolishly chose Celestial Way for the start of this “flat” part of the run…the street name describes where this street heads. Just lucky I didn’t divert up Heavenly Ridge or I really would have been in trouble. Oh well, so the hill reps started early. Anyway, I finished the 10 minute effort at the bottom of today’s official hill and did 3 x 90 second reps. Felt good throughout, although I kicked a bit too hard into the 2nd rep and faded a little near the top.
Saturday 23km Long Run
I ran via town on the way out and back from a loop to the airport. I took this run a bit too lightly and suffered mildly as a result. Apart from mentally taking it lightly I think I started a bit too quick, and by about 30 minutes was struggling. I just kept reminding myself to slog through it and I’d come good, which of course came true within about 10 minutes. I also had a tough time with the hills along Pacific Drive at the end of the run. A good lesson in respecting any distance, good practice for hanging in there, and learnt at a good time.
The 36km coming up this weekend certainly won’t be taken lightly!
Tuesday 13km Aerobic Run
Easy run into town and back via the industrial area. Nothing to see here.
Thursday 8.5km Hill Reps
After a quick warm up through Dahlsford Estate and part of Crestwood Estate I put in a 10 minute effort. Only problem was I foolishly chose Celestial Way for the start of this “flat” part of the run…the street name describes where this street heads. Just lucky I didn’t divert up Heavenly Ridge or I really would have been in trouble. Oh well, so the hill reps started early. Anyway, I finished the 10 minute effort at the bottom of today’s official hill and did 3 x 90 second reps. Felt good throughout, although I kicked a bit too hard into the 2nd rep and faded a little near the top.
Saturday 23km Long Run
I ran via town on the way out and back from a loop to the airport. I took this run a bit too lightly and suffered mildly as a result. Apart from mentally taking it lightly I think I started a bit too quick, and by about 30 minutes was struggling. I just kept reminding myself to slog through it and I’d come good, which of course came true within about 10 minutes. I also had a tough time with the hills along Pacific Drive at the end of the run. A good lesson in respecting any distance, good practice for hanging in there, and learnt at a good time.
The 36km coming up this weekend certainly won’t be taken lightly!
Labels: run
posted by PortRunr @ 8:04 pm
3 Comments:
At 6:21 pm,
miners said…
I'll keep an eye out for you on your long run and yell some positive encouragement :)
At 7:24 pm,
Ewen said…
Those long runs can be real tests of character. I've been using the 'start much slower than I expect to finish' method.
Perhaps avoid Crestwood Estate for the 36k ;) Good luck!
At 6:25 pm,
TD said…
Another good, albeit, lower intensity week, Paul. Your body will thank you for it I think when you have to do that 36k'er which is a long run in anyone's book. I wouldn't think there will be too many more of them to come.
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